The time was approximately 5:44 in the AM.  Once Johnny Utah had completed his trademarked reverse rain dance, wistfully accompanied by Kind David on his recorder, and we were assured that the rain would hold off until the end of the workout, thus enabling a higher likelihood of success for the mission at hand, 6 rough riders galloped off into the gusty gloom.

The Thang:

Warm Up

SSH 30x – Imperial Walker 30x – Windmill 30x

Trot down the big hill to the bottom and grab 15 kilos (approx) of rock each

Wide Arm Merkin 20x – Rock Curl 20x – Rock Squat 20x

Up and Down the Hill

Wide Arm Merkin 16x – Rock Curl 16x – Rock Squat 16x

Up and Down the Hill

Wide Arm Merkin 12x – Rock Curl 12x – Rock Squat 12x

Up and Down the Hill

Diamond Merkin 8x – Rock Raise 8x – Rock Split Squat 8x

Up and Down the Hill

Diamond Merkin 4x – Rock Raise 4x – Rock Split Squats 4x

Up and Down the Hill

Diamond Merkins 8x – Rock Raise 8x – Rock Split Squats 8x

Up and Down the Hill

Merkins 12x – Rock Tricep Ext. 12x – Rock Lunge 12x

Up and Down the Hill

Merkins 16x – Rock Tricep Ext 16x – Rock Lunge 16x

Up and Down the Hill

Merkins 20x – Rock Tricep Ext 10x – Rock Curl 10x – Rock Lunge 20x

Up the Hill


Heels2Hvn 30x – Reverse LBC 30x – Flutter (10 ct around circle) – Russian Hammers – LBC 30x


High Plank 20x -> Putin 20x -> Sarkozy 20x -> Low Plank 10x – Elbow Plank 10x



‘It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.’

Theodore Roosevelt


  • F3 Raleigh one year anniversary on Saturday, workout starts at 6:45 at Pullen.  Bring a friend.
  • 2nd F on Thursday at Players Retreat at 7:30.  Bring a friend.
  • True Grit will be a smoker again next week.  Bring a friend.